Table of Contents
Part I Everyday Eating for Active People
Chapter 1. Building a High-Energy Food Plan
Chapter 2. Eating to Stay Healthy for the Long Run
Chapter 3. Breakfast: The Key to a Successful Sports Diet
Chapter 4. Lunch and Dinner: At Home and on the Run
Chapter 5. Snacks and Snack Attacks
Chapter 6. Carbohydrate to Fuel Muscles
Chapter 7. Protein to Build and Repair Muscles
Chapter 8. Replacing Sweat Losses

Part II The Science of Eating for Sports Success
Chapter 9. Fueling Before Exercise
Chapter 10. Fueling During and After Exercise
Chapter 11. Supplements, Performance Enhancers, and Engineered Sports Foods
Chapter 12. Age-Specific Nutritional Needs

PART III Balancing Weight and Activity
Chapter 13. Assessing Your Body: Fat, Fit, or Fine?
Chapter 14. Adding Bulk, Not Fat
Chapter 15. Losing Weight Without Starving
Chapter 16. Dieting Gone Awry: Eating Disorders and Food Obsessions

PART IV Winning Recipes for Peak Performance
Chapter 17. Breads and Breakfasts
Chapter 18. Pasta, Rice, and Potatoes
Chapter 19. Vegetables and Salads
Chapter 20. Chicken and Turkey
Chapter 21. Fish and Seafood
Chapter 22. Beef and Pork
Chapter 23. Beans and Tofu
Chapter 24. Beverages and Smoothies
Chapter 25. Snacks and Desserts